Indlela yokukala nokuhumusha amaphesenti wakho omzimba womzimba
Ukubunjwa komzimba yilapho inani lamafutha namanoni emzimbeni wakho. Ukwakhiwa komzimba okunempilo kuhlanganisa amaphesenti aphansi amafutha omzimba kanye nesilinganiso esiphezulu semisindo engenamafutha, ehlanganisa imisipha, amathambo namalungu.
Ukubunjwa komzimba kulinganiswa ukuhlola izinga lakho lempilo kanye nempilo. Ngokuvamile, uzoba nokubunjwa komzimba okulinganiselwe ekuqaleni kohlelo lokulahlekelwa isisindo noma uhlelo lokuzivocavoca futhi uhlolwe ngezikhathi ezithile ukuze uqaphe intuthuko yakho.
Kuyini Ukubunjwa Komzimba?
Umzimba wakho uqukethe izinhlobo ezimbili zobuningi: umzimba womzimba kanye nokukhululeka kwamafutha.
- Amafutha omzimba ingatholakala emathisini emisipha, ngaphansi kwesikhumba (fat subcutaneous), noma izitho ezizungezile (ama- visceral ). Amanye amafutha ayadingeka impilo yonke. Ibizwa ngokuthi amafutha abalulekile futhi kusiza ukuvikela izitho zangaphakathi, igcine amandla kagesi, futhi ilawula ama-hormone omzimba obalulekile. Kodwa ungase ube nesitoreji esiningi ngokweqile lamanoni omzimba angama-ebalulekile.
- Umswakama ongenawo amafutha uhlanganisa amathambo, amanzi, imisipha, izitho, nezicubu. Kungase futhi kuthiwa yizicubu ezinamafutha. Lezi zicubu ziyi-calories ezisebenzayo, ezivuthayo zamandla, kuyilapho amafutha omzimba engekho.
Amaphesenti omzimba omzimba ayingxenye yokubunjwa komzimba ukutshela ukuthi isisindo somzimba wakho sinamafutha kangakanani. Iphesenti yomzimba wakho ongewona fat is mass-free mass. Kunezigaba ezivamile zomzimba womzimba, ezihlukile kwamadoda nabesifazane.
Ukuzilinganisela esilinganisweni sokugezela esivamile akuhlolisisi ngempela ukubunjwa komzimba wakho ngoba isilinganiso esijwayelekile asikwazi ukutshela ukuthi isisindo sakho esiphelele sakhiwa ngamanzi, amafutha noma imisipha.
Ukuze wazi ukuthi ukubunjwa komzimba wakho kunempilo, kufanele uthole ukulinganisela kwamaphesenti akho omzimba wakho.
Ukwakhiwa komzimba okunempilo
I-American Council on Exercise (ACE) inikeza lezi zigaba zamagugu kubantu abahlukahlukene:
I-ACE Body Fat Percent Izinqubo Zamadoda Nabafazi
| Incazelo | Abesifazane | Amadoda |
|---|---|---|
| I-Essential Fat | 10% kuya ku-13% | 2% kuya ku-5% |
| Abadlali | 14% kuya ku-20% | 6% kuya ku-13% |
| Ukufaneleka | 21% kuya ku-24% | 14% kuya ku-17% |
| Kuyamukeleka | 25% kuya ku-31% | 18% kuya ku-24% |
| Kulungile | ngaphezulu kuka-32% | ngaphezulu kuka-25% |
Abagijimi bavame ukuba namafutha omzimba aphansi, okungaba nenzuzo yokusebenza ezemidlalo njengokugijima nokuhamba ngebhayisikili. Kodwa ukuba namaphesenti omzimba ophansi ngokweqile kuyinkinga yezempilo. I- athlete triad triad iyandisa ingozi yokulimala kanye nezindaba zezempilo. Kuhlanganisa ukuphazamiseka kokudla , i- amenorrhea nokunciphisa isisindo samathambo ngenengozi eyengeziwe yokwehluleka kokucindezeleka nokuphefumula kwamathambo.
Uma ukhuluphele ngokweqile noma ukhuluphele kakhulu, une-fat excess fat fat and percentage fat fat percentage. Ungathuthukisa ukubunjwa komzimba wakho ngokuthola umzimba omzimba oqinile ngokusungula imisipha namathambo, nangokulahlekelwa ngokweqile kwamafutha omzimba.
Indlela Yokulinganisa Umzimba Wakho Ukubunjwa
Kunezindlela eziningana zokuthola ukulinganisa kwamaphesenti wakho omzimba womzimba ekhaya, ku-gym, noma kudokotela wakho:
Impedance ye-Bioelectrical : Lena yindlela esetshenziselwa amayunithi aphethwe ngesandla namazinga we- BIA body fat you step on like scale. Amandla kagesi amancane adlula emzimbeni wakho. Amafutha, amanzi nezicubu ezincibilikise umthelela wamanje ukunikeza ukufundwa. Izilinganiso eziningi zithengiswa ukusetshenziswa kwekhaya futhi akukho ukuqeqeshwa okukhethekile okudingekayo. Ezinye izilinganiso, njenge-Fitbit Aria 2, ngisho nokuvumelanisa nge-tracker yakho yokuzivocavoca ukuze ubone ukuthi izinguquko emsebenzini wakho kanye nokudla kwakho kwansuku zonke kuthinta isisindo sakho.
Izindlela Zesikhumba : Le ndlela ivame ukusetshenziswa ngabaqeqeshi bempilo noma njengengxenye yohlelo lokulahlekelwa isisindo. Ama-Calipers asetshenziselwa ukuthatha izilinganiso ezingxenyeni ezahlukene zomzimba wakho.
- I-DEXA Scan (kabili amandla we-ray-ray absorptiometry): Lokhu kuthwetshulwa kwenziwa kwindlela yokwelashwa futhi kungasetshenziswa ukuhlola ubukhulu besithambo.
- Ukulinganisa kwe-Hydrostatic : Kunzima ukuthola le standard yegolide yokulinganiswa kwamafutha omzimba okubandakanya ukuba u-dunked emanzini wamanzi.
- Ababala be-Fat Body : Kukhona ababala ukuthi basebenzise izilinganiso ezihlukahlukene zomzimba, kufaka phakathi inkomba ye-mass mass (BMI).
Izinto ezithinta ukubunjwa komzimba
Ukubunjwa komzimba wakho kungathonywa yizinto ongakwazi ukuzilawula:
- Ubudala: Abantu balahlekelwa isisindo semisipha njengoba bekhula uma bengayilondolozi ngokuqeqesha umzimba. Lokhu kubangela umzimba wokuhamba kancane.
- Ubulili: Abesifazane banamafutha amaningi emzimbeni kunamadoda njengendlela yemvelo yokulungiselela ukukhulelwa nokunakekela.
- I-Genesini: Lezi zinendima ekutheni wena ngokwemvelo uncike noma unomkhuba wokugcina amafutha, kufaka phakathi lapho ubeka khona.
- Amakhomoni: Lawa angathinta ukugcinwa kwamanzi nokubunjwa komzimba.
Ingabe Kufanele Ushintshe Umzimba Wakho Ukubunjwa?
Uma amaphesenti omzimba wakho ephakeme kakhulu, ungase ufune ukuzama ukwehlisa ukuze uthuthukise impilo yakho, ukusebenza kwezemidlalo, nokuphila. Ungase futhi ukwazi ukunciphisa ingozi yezifo. Uma amaphesenti omzimba wakho engaphansi kwamanoni abalulekile, ungase futhi ufune ukwenza izinguquko ukuze ulethe kulelo zinga ngoba lokho kuzokwehlisa izingozi zakho zezempilo.
Ukuze ushintshe ukwakheka komzimba wakho ukuze uthole impilo engcono nokuqina, kuhloswe ukwandisa ubukhulu be-muscle nokunciphisa umzimba okhulu kakhulu . Ungashintsha ukudla kwakho , qala uhlelo lokuzivocavoca, noma uhlanganise izindlela zombili .
Izwi elivela
Ukubunjwa komzimba wakho kanye namafutha omzimba kuyimingcele ebalulekile uma usuhlelo lokulahlekelwa isisindo. Ungaphumelela ekulahlekelweni imfucumfucu yamafutha nokuthola ngaphandle kokubona isisindo sakho sehla. Ukulandelela ukulahlekelwa kwesisindo sakho kanye nemizamo yokuzivocavoca ngokulinganiswa komzimba kuyindlela enhle yokubona intuthuko yakho. Kulula kunanini ngaphambili nokutholakala okubanzi kwamanani omzimba womzimba .
> Imithombo:
> I-American Academy Yabahlinzayo Bama-Orthopedic. I-Athlete Triad yama-Female: Izinkinga ezibangelwa ukuzivocavoca ngokweqile nokudliwayo. http://orthoinfo.aaos.org/topic.cfm?topic=A00342.
> Umkhandlu waseMelika Wokuzivocavoca. Amathuluzi nezibalo. https://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=2
> Fahey TD. Fit & Well: Imiqondo esemqoka namaLabhu ekuPhileni kweMpilo nokuPhepha . ENew York: Imfundo ye-McGraw-Hill; 2017.
> Inhliziyo kaZwelonke, iLung, ne-Blood Institute. Ukuhlola Ingozi Yakho Yezinsindo Nezempilo. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm.